Diet Plan

/Diet Plan
Diet Plan 2018-02-09T06:45:52+00:00

Proper Diet Chart For Weight Gain

Meals Time What to have
Before breakfast 7 a.m. – 8 a.m A cup of tea or cappuccino will full fat milk and sugar.
Breakfast 8 a.m. – 9 a.m.
  • Two multigrain breads with low fat butter and egg omelet.
  • Or, a bowl of corn flakes, oats, or porridge.
  • Or poha, upma, or some daliya khichdi with lots of veggies.
  • Or, two chapattis with a bowl of veggies or two stuffed paranthas.
  • Fruits or a glass of fresh fruit juice.
After Breakfast 10 a.m. – 11 a.m A glass of full fat milk with a health drink of your choice or whey protein.
Lunch 12:30 p.m. – 1:30 p.m A small bowl of rice and two chapattis.

  • A bowl of pulses (Masoor, moong, chana)
  • A bowl of veg curry
  • Two pieces of chicken, a piece of fish, eggs or paneer.
  • Green salad comprising cucumber, cabbage, radish, carrot and tomatoes.
  • A small bowl of sweet curd.
Evening snack 5:30 p.m. – 6:30 p.m
  • Vegetable or chicken soup with some butter.
  • Veg sandwich with cheese or mayonnaise.
Dinner 8:30 p.m. – 9:30 p.m Similar diet as lunch but avoid rice.
Before bed 10:30 p.m. – 11 p.m A glass of milk

Here is a basic list of foods you should eat if you are trying to gain weight.

Foods To Eat

  • Full cream milk
  • Beans, lentils, and other such protein-rich foods
  • Fruits and vegetables
  • Cereals

  • Healthy fats and oils
  • Healthy desserts

Believe it or not, exercise and yoga can also help you gain weight. Let’s see which yoga poses and exercises help you build lean muscle mass in the next section.


Yoga addresses the root of many conditions such as stress, poor metabolism, and lack of stamina. It helps to find a solution, and thereby, helps you to gain weight. It often increases the practitioner’s appetite.

  • Sarvangasana helps to normalize your weight according to your age and height.
  • Pawanmuktasana helps to release any complication related to your stomach and increase your appetite.
  • Vajrasana works as a strength training pose and helps you to gain more muscles.

Exercises To Gain Weight

Here is a list of exercises that will help you build muscle. Make sure you do these exercises under the supervision of a professional trainer. Do not forget your sports drink!

  • Twisting Crunches
  • Leg Press
  • Leg Extension
  • Leg Curls
  • Arm Curls
  • Shoulder Shrug
  • Seated Dumbell Press
  • Triceps Push Down
  • Barbell Squats
  • Pullups
  • Ab Roller
  • Incline Dumbell Press
  • Side Lateral Raise
  • Dumbell Lunges
  • Weighted Crunches

Keep Yourself Motivated

Gaining weight is no joke. It is much more difficult than losing weight. However, if you want to reach your goal, you have to stay focused. Do not set unrealistic goals for yourself. You cannot expect to gain weight and flaunt the perfect figure immediately. In case you set your goals way too high, you will easily become overwhelmed and feel like quitting this entire thing soon.

Make sure your weight gain goal doesn’t exceed more than four pounds a month. More than that could be unhealthy and temporary. Always remember one thing – everyone’s body is different and unique in its own way. Once you are successful in achieving a healthy BMI, switch your focus from how you look to how you feel.

It is now clear what you have to do to gain weight. However, you should also get to the root of the problem. What is actually causing you to be underweight?

Get Enough Sleep

The next big step is to make sure you get enough sleep. Experts say that sleep is very essential for a person’s health and well-being. Sleep, like nutrition and physical activity, is an essential determinant of your health and well-being. A person needs a minimum of eight hours of sleep every day to stay fit and fine. This will give your body enough rest so that it can function properly.

If you do strength training, your body repairs itself and builds better muscles during sleep.

Eliminate Stress

Losing or gaining weight has always been a stressful event for the concerned person. Stress often becomes a major hurdle in your way when you try to gain or lose weight. Therefore, it is important to be stress-free while performing exercises to lose or gain weight. Have a relaxing bath to reduce the stress. Or, put on some good music and dance till you drop. Meditation, yoga, and breathing exercises also work well to reduce stress